Budget friendly and nutritious foods

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In this month's issue

Taste.com.au - November 2011
Eat in, eat out, eat well. Look for the taste liftout on Tuesdays in the Herald Sun, Courier Mail and Daily Telegraph, on Wednesdays in the Adelaide Advertiser, and in Perth’s Sunday Times.

Here's some good news for budget-conscious home cooks: the healthiest food choices are often the lowest in cost.

Nutrition editor Dr Rosemary Stanton has compiled a shopping list of more than 25 supermarket products that give you more bang for your buck, no matter what your nutritional needs.

Protein

Essential for growth, protein is important for children and vital for tissue repair in people of all ages.

Great Value Options:

Kangaroo - High in protein, kangaroo is very low in fat – especially saturated fat. it also has about twice the iron and vitamin B12 of many other meats.

Chickpeas, lentils and other legumes - These are great sources of protein, iron, B vitamins and dietary fibre. Dried beans are the most economical, but canned beans are also inexpensive, convenient and nutritious.

Homemade muesli - This is one of the healthiest brekkie options. Simply toast rolled oats in a moderate oven until golden, then add chopped dried fruit, sunflower seeds, almonds or other nuts, and toasted coconut.

Calcium

Crucial for strong bones, calcium is particularly important for teens and adults over 50 years old.

Great Value Options:

Tofu - Depending on the setting agent used, the calcium content of tofu ranges from 25-320mg per 100g. Choose a product set with calcium sulphate or chloride rather than magnesium chloride.

Skim milk powder - Add this calcium-rich budget ingredient to porridge, stir it into mashed potato and use it to make low-fat custard.

Canned sardines - it’s the bones that provide calcium, so mash whole fish with lemon juice and pile onto toast. Just 100g of canned sardines has as much calcium as 450ml milk.

Iron

This mineral is essential for making red blood cells, which carry oxygen throughout the body to help your cells produce energy.

Great Value Options:

Eggs - rich in iron, eggs provide protein, and vitamins A, e and B12.

Kidneys or liver - Lamb and chicken livers have about five times as much iron as steak, and kidneys are not far behind.

Mussels - Fresh or canned, mussels have about five times more iron than red meat.